15 September 2014

Tuesday 16 September

In teams of four for time:
-​Run 800 meters (200 meters each)
-​100 Kettlebell swings (25 each), 35/25lb, team holds bottom of squat
-​100 Toes-to-bars (25 each), team holds top of push up
-​Run 800 meters (200 meters each)

Mini Shoulder Mobility Clinic with Coach Dave at approx 0545. Will probably last ~20 minutes. Athletes from 0500 should plan to stay a little late and 0600 athletes should show up early if interested. The 0600 class will get started no later than 0615.

14 September 2014

Monday 15 September


A.  Back squat 8-6-4-2-6


B.  Rounds in 15 minutes of:

200 meter run

10 Strict pull-ups

200 meter run

10 Strict ring dips

 


11 September 2014

Friday 12 September

A.  Bench press 5-5-3-3-1-10


B.  “Death by Burpees”

​With a continuously running clock:

​One burpee the first minute, two the second minute, three the third minute, etc., continuing

​as long as you are able.


Thursday 11 September

For time as a three-person team:

Run 400 meters

90 Kettlebell snatches, alternating arms

Run 300 meters

120 Kettlebell swings

Run 200 meters

150 Goblet squats

Run 100 meters


09 September 2014

Wednesday 10 September

A.  Deadlift 5-5-5-3-3


B.  Rounds in 12 minutes of:

​10 Ring push-ups

​15 Air squats

​20 Sledge hammer swings (10 each arm)

 


08 September 2014

Tuesday 9 September

Three rounds for time of:

Run 600 meters

20 Butterfly Abmat sit-ups

20 Pull-ups

20 Box jumps, 30/24”


07 September 2014

Monday 8 September

Rounds in 20 minutes of:

​2 Muscle-ups

​4 Handstand push-ups

​8 Kettlebell swings 32kg/24kg (70/55lb)

04 September 2014

Friday 5 September

A.  Thruster 5-5-3-3-1


B.  Muscle-up skill work/progressions, 20-25 minutes

 


03 September 2014

Thursday 4 September

Rounds in 15 minutes of:

100 Meter sprint

20 Box jumps, 24/20”

50 Meter farmer walk, 55/35lb each hand

15 Butterfly Abmat sit-ups

 

**18:00 On-Ramp Session D

02 September 2014

Wednesday 3 Sept

Mini “Barbara”
Three rounds, each for time of:
20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest 3 minutes between each round

**on-ramp session c 

01 September 2014

Tuesday 2 September

Five bear complexes, for max weight

Bear complex:

Complete the following sequence seven times without dropping the bar:

- Power clean

- Front squat

- Push press [land bar in rear rack (behind the head) position]

- Back squat

- Push press (land bar in front rack position


**18:00 On-ramp session B